Almost every food has essential nutrient to keep our body healthy. However, we must ensure to take them in limited quantities to suit our body needs and not have anything excess. Cholesterol is one such food component which should be taken in limited quantity. The maximum percentage of cholesterol is manufactured within our body itself. Hence, we must reduce the level of cholesterol from outside source.
Disproportionate quantity of cholesterol in the body, can lead to serious health problems. Most of the cardiac diseases such as heart stroke, hardening of arteries due to synthesis of plaque (termed as atherosclerosis) are raised due to excessive cholesterol content in our blood. The only remedy to reduce cholesterol is to have a low fat diet. In today’s times, most of the people are keen to follow a low fat diet, because of their hectic and stressful lifestyle. Therefore, if diagnosed with high cholesterol condition, you are strictly advised to adapt a healthy low fat diet first. A low fat diet can help you to maintain the entire body fitness throughout life. It also protects you from heart disorders.
Following are some essential points regarding proper cholesterol intake and benefits of low fat diet:
1. Basics for low-fat diet
Before following any diet plan, pay attention to your food habits. Give main focus to all low fat substances such as grains, green leafy vegetables, fruits, olive oil, avocado, walnuts etc and include them in your diet plan. All non-vegetarians can choose salmon fish over all other fishes as it is low fat content fish. In the category of meat, chicken and turkey consist of low fat. Avoid consuming trans fats and saturated fats sources such as meat, dairy products like yogurt, cheese, butter etc.
Apart from fats consumption, you should also monitor the carbohydrate intake. For example, some carbohydrate sources like sweet candy, cookies, white rice and bread are also considered as the richest sources of bad cholesterol.
Hence the key word is start with basic low fat diet.
2. Ideal amount of cholesterol needed by normal human body
Cholesterol plays a very crucial role in several body functions and also acts as a major structural component, such as during synthesis of bile for further fat digestion, synthesis of sex hormones such as testosterone, estrogen and progesterone. It also helps in the formation of vitamin-D in presence of the sunlight. However, only a definite amount is required by your body and it must not exceed the amount as required by our body. According to NCEP (National Cholesterol Education Program), 200 milligrams of cholesterol is recommended each day. However, this much cholesterol content is easily synthesized by human body itself. Therefore, you should control the cholesterol intake via outer source.
3. Most effective low-fat diets to lower the cholesterol level
Usually all diet plans are known for weight loss factor. However, some diet plans are especially designed to maintain the proportionate cholesterol level and a healthy heart.
There are various diet plans which can monitor the cholesterol level in the body. These are as follows:
a) Very low fat diet plan
Pritikin and Ornish are two famous diet plans that come under this category.
Pritikin diet plan mainly consists of carbohydrates and high fiber sources, such as oats, brown rice, potatoes etc. The focus is given to limited consumption of polished grains such as in the form of pasta and white bread. The meat or fish is served through any meal but only once in a day. This complete diet plan ultimately leads to less intake of saturated fats. Higher amount of carbohydrate should be consumed to compensate the lower protein content by this diet plan.
Ornish diet plan includes unrestricted consumption of vegetables, fruits and grains. Side-by-side, limited amount of dairy products is also allowed. At the same time, consumption of saturated fat sources such as meat, sugar, oil, nuts etc. is completely restricted.
b) Vegetarian plan:
As the name depicts, it totally comprises of green vegetables and fruits. In addition, some grains or pulses can also be included in the diet. Vegetarians can be classified as pure vegetarians, lacto-vegetarians, and semi-vegetarians.
Lacto- vegetarian diet also assembles some dairy products such as cheese or butter, which can seriously affect the cholesterol level.
Semi-vegetarian diet also include meat and fish or eggs along with vegetarian stuffs.
Finally, the result of total nutrition content can be varied on the basis of choices made on food types. For example in case of semi-vegetarian diet plan, there is a high risk of elevated cholesterol level due to intake of extra red meat or eggs.
c) Mediterranean plan
This particular diet plan is very much popular in Mediterranean Sea side regions. The diet plan involves all fruits and green leafy vegetables. All food materials are source of unsaturated fats, such as olive oil, canola oil, fishes like tuna and salmon, and nuts. The Mediterranean plan is completely deprived of saturated fat sources such as red meat and butter, cheese and oil. According to reports, Mediterranean plan is very much successful to maintain a healthy body with adequate level of nutrients.
d) Carb-cutting diet plan
Carb-cutting diets are little doubtful in order to maintain low cholesterol level in the body. The main focus is given to core protein consumption which may also include red meat. This diet plan completely cuts out the carbohydrate intake. This diet plan is completely healthy, if a saturated fat source like red meat is avoided from the list. The main plans are Carb-Buster, Atkins, South beach and Zone.
e) Dietary guideline based diet plans
TLC (Therapeutic Lifestyle Changes) is the most popular diet plan introduced under this category. It is especially designed to keep you away from cardiac disorders and high cholesterol conditions. The TLC plan includes five-times meal in a day comprising of grains, abundance of fruits and vegetables, lean meat, fish or chicken and a controlled amount of dairy products. This is a very clear cut diet plan. The main highlight is to decrease the consumption of saturated and trans fats by the person.
Apart from the above described tips, you can also pay a little more attention to your food intakes when you are out. Like choose food types with less fat content. Most importantly, avoid consuming junk foods in restaurants and parties. Keep a track of your food habits. Lastly, be determined while following a definite diet plan.
